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Strength Squat Clean: 1RM If you’re new to this movement work the following complex until you can ride the barbell down into a full Squat Clean with good body position.  Focus on keeping your elbows up and torso upright. Knees should track over the feet and weight should be distributed firmly over the ball and […]

Strength 1 RM Split Jerk WOD 5 Rounds for time of 200M Run20 Wallball 20/14lbs10 Ring Dips Off Ramp WOD 3-5 Rounds for time of  200M Run10 Wallball10 Bench Dips or Push-Ups    

Strength Deadlift 3×2 ~ 95% Off ramp work up in sets of 5-8 WOD AMRAP in 12 Minutes of   30 Double Unders21 Kettlebell Swings 24/16kg12 Toes-To-Bar Off Ramp WOD 40 Single Unders or 10 Double Unders10 Kettlebell Swings 10 Knees-To-Elbows

Strength EMOM for 16 Minutes Odd Max sustainable set of Strict Pull-UpsEven Max sustainable set of Strict Push-ups WOD 21-18-15-12-9Burpees over the bar15-12-9-6-3Front Squat 135/95lbs   Off Ramp WOD 21-18-15-12-9 of BurpeesMedicine Ball Cleans  

“Abbate” Run 1 mile 21 Clean & Jerk 155/105lbs Run 800 meters 21 Clean & Jerk 155/105lbs Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on […]

Strength EMOM for 16 Minutes Odd 3 Overhead SquatEven Max Sustainable set of HSPU WOD 3 Rounds for time of 10 Snatches 135/95lbs15 Box Jump 24/20″400M Run

Strength 1RM Power Clean WOD AMRAP in 10 Minutes of 10 Deadlift 225/155lbs30 Double Unders

HAPPY 4TH OF JULY!!!! Don’t forget CrossFit classes are at 9:30 and 12:00 today! We’ll be closed for the rest of the day. WOD WITH A PARTNER, complete the following: 2x200M Run300 Single Unders2x200M Run150 Push Press 45/35lbs2x200M Run100 Thrusters 45/35lbs2x200M Run50 Box Jumps 24/20″2x200M Run100M OH Walking Lunge 25/15lbs300M Plate Carry Only one partner working […]

Don’t forget we’re open for WOD classes at 9:30 and 12:00 on July 4th! Strength 8 sets for max reps of strict pull-ups.  If you’re working the bands choose one that gets you 3-5 pull-ups.  WOD 5 rounds for reps with 1 minute on each station.Rest one minute between each round. Alternating Dumbell Snatch 40/30lbs […]

Remember it’s Tuesday! Olympic lifting is at 5:30 and regular CrossFit classes are at 4:45 and 6:30. Strength Back Squat: 5×3 or  Work in sets of 5-8 reps increasing weight in small increments. WOD AMRAP in 12 Minutes of 21 Sit-Ups15 Push-Ups9 Squat Clean 135/95lbs  or  21 Sit-Ups15 Push-Ups9 Medicine Ball Clean